Can Vegans Get Enough Protein?

Yes.

+ a list of protein packed plants

Fats are one of the three macronutrients, and despite what you may have read on the internet, they are a critical part of a healthy diet. Knowing which fats to eat is a key part of this equation. It’s important to differentiate the type of fat – because as you probably know – pizza and avocados aren’t on the same playing field. After I de-myth some stories about fat, I will break down which fats should be readily present in you diet and which fats you should avoid.

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1. source of energy

Fats deliver the highest amount of energy between the three macronutrients. Fats provide 9 calories per gram whereas carbohydrates and protein have 4 calories per gram.

2. nutrient absorption

Fats help transportation and absorption of nutrient during digestion, especially fat-soluble vitamins A, D, E, and K.

3. hormones

Fatty acids are the main material for prostaglandins which are hormone-like substances that help to regulate bodily functions such as controlling blood pressure, blood clotting, and inflammation. Fats are also needed for the production of sex hormones.

4. cell rigidity

Fats help to form the phospholipid bilayer which is a crucial part of the cell membrane. It basically gives structure to our cells walls.

5. nerve function

Fats are part myelin sheaths that surround all of our nerves. Myelin sheaths protect our nerves and without them, our nerves couldn’t properly send electrical messages to your brain.

6. vanity

Maintains healthy hair, skin, and nails – without fats, our skin will be lackluster and our hair and nails will be brittle.

7. insulation and protection

Fat helps to regulate body temperature and keeps organs insulated and serves as a protective layer.

 

soy products

Tofu
Edemame
Tempeh
Soy Milk
Miso

1/2 cup
1 cup
1/2 cup
1 cup
1 tbsp

22 g
19 g
17 g
10 g
2 g

beans / legumes

Lentils
Garbanzo beans
Black beans
Hummus
Kidney beans

1 cup
1 cup
1 cup
1 cup
1 cup

18 g
15 g
15 g
12 g
8 g

nuts

Peanut butter
Almond butter
Walnuts
Cashew butter
Tahini
Pistachio
Cashews
Almonds
Brazil nuts
Pecans

1/4 cup
1/4 cup
1/4 cup
1/4 cup
1/4 cup
1/4 cup
1/4 cup
1/4 cup
1/4 cup

16 g
16 g
14 g
12 g
12 g
11 g
11 g
8 g
5 g
5 g

grains / seeds

Oats, rolled
Amaranth
Quinoa
Buckwheat
Millet
Pumpkin seeds
Hemp hearts
Chia Seeds
Brown rice
Flax seeds

1 cup
1 cup
1 cup
1 cup
1 cup
2 tbsp
2 tbsp
2 tbsp
1 cup
2 tbsp

11 g
9 g
8 g
6 g
6 g
6 g
6 g
6 g
5 g
5 g
4 g

2017-10-05T16:51:51+00:00

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